A.

Four sets with a partner of:
Partner 1 performs:
2 Minute Assault or Echo Bike
Partner 2 performs:
60 Kettlebell Front Rack Hold (challenging weight)
60 Second Wall Sit
*The partners will then switch and that will equal ONE set.

B.

Four rounds for time of:
400 Meter Run
10 Deadlifts (225/155 lbs)
15 Toes to Bar

A.

Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by...
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds

B.

“Workout of the Month”

Every 2 minutes for 20 minutes accumulate as many meters as possible:
Odd intervals - 15 Wall Ball Shots + Max Meter Row
Even intervals - 15 Box Jump Overs + Max Meter Row

For time:
2000 Meter Row
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs - 10 steps each side)
40 Box Step-Overs with Dumbbell (55/35 lbs to 20" box)
80 Double-Unders
40 Box Step-Overs with Dumbbell (55/35 lbs to 20" box)
20 Single-Arm DB Overhead Walking Lunges (55/35 lbs - 10 steps each side)
1600 Meter Run

A.

Every 90 seconds, for 9 minutes:
Halting Clean Deadlift + Clean + Jerk
(Perform a Clean Pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk)


*Sets 1-4 = 2 reps @ 65-70% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 75-80% of 1-RM Clean & Jerk

Immediately followed by...

Every minute, on the minute, for 4 minutes:
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk

B.

For time:
15 Ground to Overhead (135/95 lbs)
30 Toes to Bar
12 Ground to Overhead
24 Toes to Bar
9 Ground to Overhead
18 Toes to Bar

A.

Every 3 minutes, for 15 minutes:
Back Squat
*Sets 1-3: 4 reps @ 80%
*Sets 4-5: 8 reps @ 70%

B.

Two sets for max reps, each against a 4-minute running clock, of:
500 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets

In teams of two, with only one partner working at a time, complete the following for time:
1600 Meter Relay Run (alternating 400 meters)
immediately followed by...
20 rounds (partners alternating full rounds) of...
4 Strict Supinated-Grip Pull-Ups
8 Ring Dips or Stationary Dips
12 Push-Ups
16 Air Squats
immediately followed by...
1600 Meter Relay Run (alternating 400 meters)

A.

Every 3 minutes, for 15 minutes:
Back Squat

*Sets 1-3: 8 reps @ 65-70%
*Sets 4-5: 4 reps @ 75-80%

B.

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24"/20")

Barbell should start from the ground.

A.

Every 2 minutes, for 16 minutes:
Clean x 1 rep

*Sets 1-2 = 2 reps @ 70-75%
*Sets 3-4 = 1 rep @ 80-85%
*Sets 5-6 = 1 rep @ 86-90%
*Sets 7-8 = 1 rep @ 91-95%

B.

For time:
1200 Meter Run
60 Pull-Ups
30 Dumbbell Box Step-Overs (20" box; 50/35 lb DBs)

OR

For time:
1200 Meter Run
30 Strict Pull-Ups
30 Dumbbell Box Step-Overs with DBs

A.

Every 2 minutes, for 10 minutes of:
Strict Press
Set 1 - 5 reps @ 70%
Set 2 - 4 reps @ 75%
Set 3 - 3 reps @ 80%
Set 4 - 2 reps @ 85%
Set 5 - 1 rep @ 90%

Immediately followed by...

Every 2 minutes, for 4 minutes of:
Strict Press x 8 reps @ 75%

B.

Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups

OR

Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups

A.

Every 2 minutes, for 24 minutes:
Snatch x 1 rep

*Sets 1-2 = 2 reps @ 70-75%
*Sets 3-4 = 1 rep @ 80-85%
*Sets 5-6 = 1 rep @ 86-90%
*Sets 7-8 = 1 rep @ 91-95%
*Sets 9-10 = 1 rep @ 95-99%
*Sets 11-12 = 1 rep @ 101% or more

B.

Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 - 20/15 Calories of Assault Bike
Station 2 - 10 Devil's Presses (50/35 lb DBs)
Station 3 - 300/250 Meter Row
Station 4 - 20 Walking Lunges with Kettlebell Goblet Hold (24/16 kg)
Station 5 - Rest

Saturday Community Workout

Four rounds of:

90 seconds per station

Station 1

20/15 Calorie Row

Station 2

20-25 Wall Ball Shots

Station 3

20-24 Dumbbell Snatches (50/35 lbs)

Station 4

10 HSPU and 10 Toes to Bar

A.

For time:
400 Meter Run
60 Box Step-Ups (24"/20")
60 Push-Ups
400 Meter Run
60 Push-Ups
60 Box Step-Ups (24"/20")
400 Meter Run

If you have a weighted vest, please wear it for this workout.

B.

Three sets of:
60 Second Elbow Plank
30 Second Right Side Plank
30 Second Left Side Plank

Every 2 minutes, for 12 minutes:
Snatch x 1 rep @ 90-96%

Please take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more.

B.

For time:
500 Meter Row
25 Overhead Squats (95/65 lbs)
25 Chest-to-Bar Pull-Ups
25 Overhead Squats (95/65 lbs)
500 Meter Row

A.

Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these - a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.

Four rounds for time of:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14 lbs)

A.

Every 2 minutes, for 12 minutes:
Clean x 1 rep @ 90-96%

Please take 10-15 minutes to build to at least 85% before starting your six sets at 90% or more.

B.

For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

A.

Every 2 minutes, for 12 minutes:
Strict Press
*Set 1 - 5 reps @ 70%
*Set 2 - 3 reps @ 75%
*Sets 3-4 - 2 reps @ 80-83%
*Sets 5-6 - 2 reps @ 85-88%

B.

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
15/10 Machine Calories
10 Goblet Squats
5 Strict Handstand Push-Ups OR Dumbbell Press

In teams of two, complete the following for time:
2000 Meter Relay Row
1600 Meter Relay Run
120 Single-Arm Dumbbell Thrusters (50/35 lbs)
80 Toes to Bar
40 Strict Pull-Ups
20 Wall Walks

Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the run, switch every 400 Meters. Partition the rest of the repetitions however you deem best.

Every 8 minutes, for 32 minutes for times of:
400 Meter Run
16 Burpee Box Jump-Overs (24"/20")
8 Power Snatches
400 Meter Run

Choose a load on the power snatches that can be completed in the first set in 35-45 seconds. If the power snatches start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.

Against a 30-minute running clock...
1500 Meter Row
immediately followed by as many round and reps as possible of...
5 Muscle-Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24/16 kg)
20 Alternating Pistols

OR

Against a 30-minute running clock...
1500 Meter Row
immediately followed by as many round and reps as possible of...
10 Strict Pull-Ups
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
15 Kettlebell Swings
20 Goblet Squats